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488.Health benefits of Sesame oil

Sesame is known as the, “Queen of oil-seeds“.   Sesame oil is made from raw, pressed sesame seeds and has culinary, medicinal, and cosmetic uses.

In olden days, taking oil bath atleast once in a week, using sesame oil was a must in most of the Indian families. The practice of taking oil bath has started vanishing slowly. Our healthy life style also starts to face a decline because of this problem. he oil massage helps to soften the skin and ease tired aching muscles. The application of oil on the scalp keeps the body cool during the hot season and free of heat-related ailments, while the hot water bath provides relieve from aches and pains, and leads to deeper, better sleep after the stresses of the week.

Sesame oil contains two important anti-oxidants viz., sesamol and sesaminol which are helpful for our health. Sesame oil is good for heart problems and oil pulling in empty stomach is recommended for many ailments.  Sesame oil does a lot in controlling blood pressure and  healing wounds & burns. It protects us against UV rays and prevents arthritis problem.      If we massage our body using sesame oil, it refreshes our skin and helps to glow.

Sesame oil adds a delicious and nutty flavor to a wide variety of dishes. It’s a popular ingredient in Asian and Middle Eastern cuisine.  We can use sesame oil instead of cooking oil in day to day cuisine. Unrefined sesame is light in color, offers a nutty flavor, and is best used when cooking at a low to medium heat. Refined sesame oil, which is more processed, has a neutral flavor and is best for deep- or stir-frying. Toasted sesame oil has a deep brown color and delicate flavor that makes it best suited for dressings and marinades.

So, we have to use sesame oil daily in our cooking as well as for skin, to avail its full benefits.

 

 

487. Is Idli healthy?

In South India, Idly was the common breakfast in most of the families in yester years. Few years back, when the   young generation people started following the western culture, idly lost its value. Only the old people at home still followed the habit of  eating idly and the younger generation got many other options.

Let us see first how idly is made. The idly rice and the urud dhal of about 1/4th quantity   are soaked in water for 8 hours separately. The rice is ground to a coarse mixture and the urud dal is ground nicely to a soft ball like structure without adding much water.  We have to mix both the batters now by adding one spoon   of salt  and  allow the batter to ferment for 8 to 10 hours.  The idly batter is ready.  The idly plates are greased with little oil and  idli batter is poured & cooked in steam. The idly is ready now.

Idly is light as it contains no fats, saturated fats or cholesterols. The steamed, puffy and delectable, idly doused wiih the soothing sambhar is most favourable breakfast for many people. It goes well with coconut chutney or tomato chutney.  For aged people, it easily gets digested without any problem.  Generally, idli is steamed and the calorie intake is also relatively low. Idli is rich in fibre and protein content that keeps us full for longer and prevents overeating. This ultimately helps in weight control. The use of lentils in idli makes it a dish rich in iron. According to experts, consuming idli on a daily basis can help fulfil the daily iron requirement of 8 milligrams for men and 18 milligrams for women.

Nowadays, a welcoming change has started to happen. Many South Indians realise the importance of their traditional food and idly once again finds a place in the dining table of many youngsters.  Many varieties of idli attracts children also.

So, once again, I wish to say that nothing is equal to our idli and we should take it happily.

 

 

468. How to increase blood circulation?

We all know that we become dull when the blood circulation is not proper. We have to take proper care to increase the blood circulation so that we can do our normal works efficiently.

Due to some disease, the blood circulation may decrease. Peripheral artery disease (PAD), diabetes, obesity and  smoking  are some of the many causes of poor circulation. Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet.

Some food items help us to increase our blood circulation. Capsicum red, green and yellow help to expand blood vessle. Consuming pomegranate as juice, raw fruit or supplement  may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals. Onions are an excellent source of flavonoid antioxidants, which benefit heart health. Cinnamon is a warming spice that has many health benefits including increased blood flow. Garlic is well known for its beneficial impact on circulation and heart health. The vegetable beetroot is the best source of energy for increasing blood circulation.

Our lovely turmeric helps us a lot for blood circulation. Leafy green vegetables increase blood flow. Citrus fruits like oranges, lemons and  grapes are packed with antioxidants, including flavonoids. Eating walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation. Tomatoes may help reduce the activity of angiotensin, converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure. Berries  have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow. Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation.

In addition to taking vitamins and supplements to boost our blood flow, we can improve our body’s circulation by leading a healthy lifestyle that incorporates things like doing exercise, stress management, massage, lot of fluid intake and stopping smoking.

So, let us hope that we can lead a healthy life by taking proper food and following the correct lifestyle so that we can increase blood circulation.

453. Health Benefits of Tender Coconut

Tender Coconut, nature’s cool drink not only quenches the summer thirst but also comes with great benefits for the body. It cools down your body from inside and reduces a lot of discomforts of a hot summer day.  Coconut water is actually the juice present inside the endosperm, the interior cavity of the young  and tender coconut. This clear liquid is sweet and sterile and contains various essential compounds such as vitamins, minerals, sugars, electrolytes, amino acids, phytohormones, and cytokine.

Tender coconut is naturally sweet and ingratiating. It promotes proper digestion, and naturally helps clearing the urinary paths and thus lubricating the body systems. The major constituents of coconut water are sugar and minerals along with some fat and nitrogenous substance. The water of a single coconut contains sufficient vitamin C to meet the daily requirements of body.Coconut water is a natural energy drink. It is delicious, refreshing and very nutritious and has tremendous health benefits.

Tender coconut water has arginine which helps in increasing the blood circulation to all the internal organs of the body. Tender coconut is rich in potassium and hence helps keep the kidneys healthy. It acts as a diuretic to flush extra water out of the body and also prevents kidney stones. Tender coconut water acts like a tonic. It has all the necessary nutrients to fulfill a person’s daily need. It is rich in vitamins and minerals. It can even be used to feed infants and is a great a source of nutrition.

Tender coconut has no fat. It is a very low-calorie drink that can easily replace a meal. It can also be consumed before a meal to reduce binge eating among weight-watchers. It also helps in losing weight by removing excess water weight stored due to heavy sodium consumption. Tender coconut water has properties that remove mineral toxins from the blood. It also helps in eliminating toxins accumulated in the intestine due to poor digestion. Tender coconut water has great anti-inflammatory properties. It can reduce inflammation internally when consumed. It can also be externally applied on a summer boil or a rash to reduce inflammation.

Let us drink a tender coconut to keep us healthy.

 

 

451. Yogasana for back pain

Nowadays back pain is common among youngsters also. There should be a simple remedy at home to get relief from back pain. For many of us, the pain is only temporary. But for others, it can be much more debilitating and much more frustrating.  In severe cases, medical attention may be necessary, but if your pain is less severe, yoga may be able to help by strengthening the back, stretching it and improving circulation to the spine and nerves.

The lower back is a sensitive spot for many people. While there can be a lot of causes of lower back pain, a weak core & poor posture from sitting all day and consequently shortening the hip muscles that then pull on the lower back are two really common contributing factors to lower back aches and discomfort. It’s always important to figure out what’s causing pain so you can address it and prevent it from happening again. But in most situations, doing some gentle yoga can help relieve tightness and give your lower back some relief.

Cat/Cow pose :   Start on all fours with your shoulders over your wrists and hips over knees. Take a slow inhale, and on the exhale, round your spine and drop your head toward the floor. This is the “cat” posture. Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for “cow.” Repeat this for 3 minutes.

Downward Dog :   Start in tabletop and raise your hips so your body is in an upside down V position. Relax your head and neck and draw your inner thighs toward the back of the room. Spreading your shoulder blades apart will stretch your upper back even more, and reaching your hips up and back will help to open your lower back. Breathe for five to seven breaths.

Triangle Pose :   Stand with your feet about three feet apart and parallel to each other. Rotate your right foot so the right heel is in line with the arch of the left foot. With your arms extended to the side, tilt at the hip to reach your right hand toward the ground, on either side of your foot. Rotate your body to the side and reach the fingers of your left hand toward the sky.

Child’s Pose :   Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders. Rest your forehead on the ground, with your arms extended out in front of you. Hold for one to three minutes.

Sphinx Pose :  This gentle backbend strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress. Lie on your stomach with your legs extended behind you. Engage the muscles of your lower back, buttocks, and thighs. Bring your elbows under your shoulders with your forearms on the floor and your palms facing down. Slowly lift up your upper torso and head. Gently lift and engage your lower abdominals to support your back. Ensure that you’re lifting up through your spine and out through the crown of your head, instead of collapsing into your lower back. Keep your gaze straight ahead as you fully relax in this pose, while at the same time remaining active and engaged. Stay in this pose for up to 5 minutes.

I hope these yogasana poses will help you.

 

 

 

 

450. Storing water in copper vessel

We all know that using the stored water in copper vessel is good for health.  According to Ayurveda, drinking copper-enriched water first thing in the morning on an empty stomach helps balance all three doshas  viz., Kapha, Vata and Pitta. Drinking 2 to 3 glasses of water that has been stored in a copper vessel is another easy way to supply our body with enough copper.

Storing water in a copper vessel creates a natural purification process. It can kill all the microorganisms, molds, fungi, algae and bacteria, present in the water that could be harmful to the body and make the water perfectly fit for drinking. In addition, water stored in a copper vessel, preferably overnight or at least for four hours, acquires a certain quality from the copper. Copper is an essential trace mineral that is vital to human health. It has antimicrobial,  anti-oxidant, anti-carcinogenic and anti-inflammatory properties. It also helps neutralize toxins.

Acidity, gas or simply the inability to digest certain foods is common and here is where copper comes to your rescue. Copper has properties that stimulate peristalsis viz., the rhythmic contraction and relaxation of the stomach that helps food get digested and move along the digestive tract, kill harmful bacteria and reduce inflammation within the stomach, making it a great remedy for ulcers, indigestion  and infections.

Apart from fine tuning our digestive system to perform better, copper also helps our body break down fat and eliminate it more efficiently, thereby, helping our body keep only what it will use and throw out the rest.  Copper is a great tool for healing wounds quickly.  Copper also helps in the production of new and healthy skin cells that replace old dying ones.   Copper actually helps in the synthesis of phospholipids that are essential for the formation of  myelin sheaths, thereby, making our brain work much faster and more efficiently.

Copper is one of the most important trace minerals the thyroid gland needs to function optimally. Copper has very potent anti-inflammatory properties. Apart from that, copper also has bone and immune system strengthening properties, making it the perfect remedy for arthritis and rheumatoid arthritis. Copper is the main component in the production of melanin in our bodies.

So, please use a copper vessel for storing drinking water.

449. How to eat?

First of all, we should enjoy eating. It is not just a duty to eat.  There are six types of tastes viz., Sweet, Sour, Salty, Bitter, Pungent and Astringent. According to Ayurveda, the sense of taste is a natural guidemap towards proper nutrition.  We have to add all the six types of taste foods in day to day life.

We should not swallow the food. While we eat, we should close our mouth so that air should not enter while eating the food. When we eat food, our full concentration should be on food only.  We should  not drink water before or while eating the food.  We should not watch  TV or read books, while eating. It is better to sit on the floor and eat.  We should not eat more or less food, than we need.

When we feel hungry, then only we should eat.  We should not skip eating. We should take a balanced diet.  We should eat   fewer unhealthy fats and empty calories.  Also, we should eat  more nutrient rich foods. In our food, there should be  a diet of 30% vegetables, 20% fruit, 20% carbohydrates, 20% protein and 10% dairy products.

It is a good idea to drink water, juices, smoothies, teas, and the such. However, soda, cola, and drinks that look like they are made in a lab should definitely be avoided. Alcohol needs to be limited. If your diet is good enough and sufficient in calories and carbohydrates, you’ll be full and happy.  Combine this with accountability, check-ins, and a workout program.

 

443. Blood Pressure

When our heart beats, it squeezes and pushes blood through our arteries to the rest of our body. This force creates pressure on those blood vessels, and that’s our systolic blood pressure. Blood pressure is the pressure of our blood on the walls of our arteries as our heart pumps it around our body. It’s a vital part of how our heart and circulation works.

Our blood pressure naturally goes up and down all the time, adjusting to our heart’s needs, depending on what we are doing. High blood pressure is when our blood pressure is persistently higher than normal.

A blood pressure reading under 120/80mmHg is considered optimal. Readings over 120/80mmHg and up to 139/89mmHg are in the normal to high normal range. Blood pressure that’s high over a long time is one of the main risk factors for heart disease. As we get older, the chances of having persistently high blood pressure increases.

It is very important to get our blood pressure checked regularly, and if it is persistently high, it needs to be controlled. Uncontrolled high blood pressure can lead to a heart attack or stroke. It may also affect our kidneys. The medical name for high blood pressure over a long period of time is hypertension. 

The high blood pressure may be caused due to family history, eating habits, alcohol intake, weight or physical activity involved. Some medicines can also raise blood pressure. Our doctor may recommend that we have go  make some healthier lifestyle choices, like changing the food we eat or getting more exercise. Many people also need medicine to control their high blood pressure. Our doctor will tell us if we need medicine, and monitor its effects. Blood pressure medicines don’t cure high blood pressure, but they help to control it. We have to keep taking the medicines regularly,  for the rest of your life. We should not stop taking our medicine without  doctor’s advice.

Let us lead a healthy life by checking blood pressure and taking proper precaution.

 

431. Yogasana 11 – Januhasthasana

januhasthasana

From Vajrasana pose, we have to begin Januhasthasana.  In this asana, the body is stretched more like a string of bow when pulled at the time of archery. Janu means knee and hastha means hand. While doing this asana, the hands are placed besides the knees.

For doing this asana, we have to sit on the floor, by bending the legs at the knees backwards and the toes should touch the ground. We should place the palms on the ground, in front of the knees. Then, we have to push the neck backwards and chest outwards. At that time, our waist should be pushed dowards, pressing the entire body weight.  In this pose, we can relax the entire body comfortably. The breathing should be very normal and we won’t get tired, by doing this asana.

Benefits :   Those who have got joint pain, will get relief from pain,  if they do this asana regularly.  Hypertension will be reduced a lot. The lower half of our body will get proper blood circulation.

420. Yogasana 10 – Sethu Bandha Sarvangasana

sethu bandha sarvangasana

This pose resembles the structure of a bridge. Hence, it is known as Sethu Bandha Sarvangasana.  All the parts of the body are getting exercised by doing this asana. By doing this asana our back, neck and chest are stretched and we get a relaxed feeling. We have to do this asana in empty stomach.

First we have to lie flat on our back.  Then, we  have to bend our knees and place feet on the floor. While doing so, our ankles and knees should be in a straight line. While inhaling, we have to lift our back off the floor. We should balance the body so that the shoulders, arms and feet  remain in a comfortable position. We have to firm up our buttocks  and the thighs should remain parallel to each other and the floor. We should stretch the arms and touch the feet.  Now, we can exhale air and bring our  body to the mormal position.

By doing this asana, our muscles will get strengthened. We also get relief from the body stress. The lung problems are reduced as breathing becomes easy.  This asana helps to improve digestive problems. The blood circulation improves and we become more active by doing this asana regularly.